No matter your beliefs or politics, it’s clear many Americans are feeling some financial strain and
economic uncertainty this year. The rising cost of living, changing markets, and sensationalized headlines
are enough to make anyone feel unsettled. During difficult times, we tend to wish there was a clear map
that we could use as a tool for navigating life. Instead, we have to create the map ourselves. Building
resilience is like creating your map as you go. No map can eliminate the peaks and valleys from the
landscape, but your map can show you where you are, how far you’ve come, and how to navigate what
challenges may be ahead.

Resilience is the ability to adapt to adversity, trauma, and stress, and it’s more than just a
buzzword. Resilience is a skill that we all can learn and strengthen, no matter where we’re starting from,
by developing a set of behaviors and thoughts that can help us reflect and recover.
How can you cultivate resilience practically? Let’s walk through what features you can begin adding to
your unique “resilience map.”

Foster Community – Fortunately, building resilience isn’t an act that must be done alone. Humans aren’t
meant to be on this journey of life all by themselves, and your connections with others can help you
remember that you aren’t alone. Many people’s first reaction to trauma is to isolate themselves, but the
support and advice that a community can offer is crucial. Take intentional time to stay connected with
your loved ones, and accept their help if they reach out. Add a regular group activity to your resilience
map: religious community meetings, volunteering events, weekly run club, or monthly neighborhood
gatherings.

Improve Problem-Solving Skills – Take action, even if it’s a small step, and notice how confidence can
be generated from any amount of progress. If you break a challenge into a list of more manageable tasks,
it’s often easier to make decisions and not feel helpless. The belief that you can handle whatever
obstacles come your way is necessary for building resilience. If you’re feeling uncertain about what
should be your first step, consider first focusing on your physical health. When your body is getting the
sleep, fuel, and activity it needs, it has more energy and is more capable of using logic and being
creative. Take care of yourself first, and then utilize your improved problem-solving skills to add the
bridges and detours that your resilience map needs.

Find Your Purpose – Track your progress as you work on your resilience map. Keeping a journal or
discussing developments with a friend can help you stay on track and be grateful for even the small steps
you’ve made. It’s normal to need motivation for even basic tasks during tough times. Finding meaning in
your life could come from spirituality, serving others, family, friendships, work, school, or beyond. Staying
aligned with your core values and long-term goals will help keep you grounded by reminding you that you
are enduring this hardship for a reason. In moments of chaos, it’s easy to feel lost, but your inner
compass will show you which path to follow.

Focus on What’s Within Your Control – Emotional regulation is what can allow us to think clearly, even
in times of stress and anxiety. Instead of simply reacting based on emotion in the heat of the moment,
emotional regulation provides the tools to keep anger, fear, and shame from choosing your path. Instead
of spiraling and exhausting yourself, you can instead pause, listen, and strategize. Prayer and meditation
can be deeply impactful tools to achieve emotional regulation. Meditation teaches us to identify what
we’re feeling and notice that these feelings are simply passing experiences. This can rewire our brains to
think more clearly and change how we interpret certain situations. While we may not be able to control
everything wrong in the world, we can control our thoughts and reactions. When not being led by
emotions, it’s easier to see challenges as opportunities to grow. Taking the time for daily meditation or
prayer while building your resilience map can help you avoid mistaking a bump in the road for a dead
end.

Try Group Therapy – Regardless of the circumstances that you find yourself feeling powerless in,
whether it’s debt, health concerns, or recovery from a traumatic event, others are experiencing similar
pain. Connecting with them through group therapy can help you view your situation with more
compassion and less judgment. In group therapy with D2 Counseling, professional counselors create a
safe space where you can practice emotional regulation and develop problem-solving skills. The trust and
connection created between group members fosters community and meaning in members’ daily lives.
When your own “resilience map” feels difficult to follow, others can be there to share their own
experiences and provide you with tools for your journey.
None of us are born knowing the exact direction we should go in, but resilience can be the map you build
to navigate your life’s challenges. The path won’t always be easy, but it will offer many opportunities to
grow stronger, build confidence, and find a deeper purpose. Using a holistic and practical approach to
therapy, D2 Counseling is here to help and show you that you are not lost but simply learning the way.